DAY 27- Our Policy for Funk Days

January 27, 2015January 27, 2015 | Robynn Coates

Rainy days are sometimes associated with being unproductive and depressing. Sunny days, on the other hand, are usually connected with being motivated and feeling good.

A funk is very comparable to a rainy day. Sometimes the forecast shows thunderstorms for an entire week and other times it only lasts a day or a few hours. This is why having a pep talk with yourself will be so crucial during your funk days. You may feel like it will last forever, but remind yourself—realistically—it doesn’t last long, especially if you can help speed up the process.

Even though most people think of rainy days as being bad, do you ever have rainy days that actually make you feel good? Believe it or not, I do! Rainy days force me to be inside, so I utilize this time by snuggling up with my kids, catching up on scrapbooking or doing some deep cleaning around the house. Those things can be rewarding, but I won’t want to be doing those types of activities once the weather turns nice. I am always excited when the sun decides to pop out, but I don’t feel guilty for lost time because I know the “rainy days” were not wasted.

If you allow yourself to eat as much as you want or to stop exercising whenever you’re in a funk, you’ll be further behind when your emotions get back on track. But, if you push through a funk by riding out the rainy day, you’ll be way ahead of the game once the sun begins to shine.

We’ve instituted a policy for funk days. Here it is:

We take advantage of a “rainy day” by doing activities we wouldn’t want to do once we start feeling better.
We don’t let our minds roam. Instead we turn them off and get into action. This is a great time to clean or take care of those errands that don’t require brain power, but a horrible time to do a lot of thinking.
We are careful what we say. In fact, we prefer to keep our mouths shut and just be quiet during these times.
We make no decisions during funk days. There’s a reason why.
We ask ourselves, “Am I sleep deprived?” If so, this is a fabulous time to catch up.
We understand that this too will pass.
To rebel against these negative intruders (aka fickle feelings) we find something nice to do for someone. Bonus points if they never find out we are the ones who did.

Posse Discussion:

Share 1 policy that you can do to help diminish the impact of your funk days.

DAY 26- How to Deal with the Funk

January 26, 2015January 26, 2015 | Robynn Coates

We don’t know about you but if we have too many days where we are not being productive or focusing on something that makes us excited we experience, what we call, the funk! We could go days maybe even weeks where we feel stuck, lack motivation to do anything, are not very excited about much, and focus on all the flaws and negative things going on in our lives.

Sounds familiar? Unfortunately, as humans, we will all experience these type of days from time to time even if we are living at peace with food. But the good news is, there are things you can do to make funk days less miserable.

As we always say, you need to Know Yourself in order to find what will give you the most peace. So that is exactly what we encourage you to do when coming up with a plan of attack for your funk days. You need to take note of actions and things that consistently make you feel better, even in situations that aren’t particularly pleasant. By learning to turn to these survival kit items, you will handle funk days with more ease, which will also result in better eating.

When you experience a funk day, try to pick yourself up by finding the quickest way to reverse those feelings. Whether it is taking a bubble bath or painting your toenails a crazy color, do something to repel the funk and change your way of thinking! If your outfit makes you feel sluggish or overweight, then go put on something that usually makes you feel better. If your house feels dirty start by burning your favorite candle. If you can’t kick a bad thought go turn on a fun song or do something to distract your mind for a while, such as call a friend!

Posse Discussion:

What is your current level #peace on how you respond to an unexpected funk day? (Use the Peace Chart below)

DAY 25- Recap on Exercise

January 25, 2015January 25, 2015 | Robynn Coates

We’ll keep it simple. Exercise makes you feel better, live better, be better, and look better. There’s the benefits. So, now it’s your move. What are you going to do? If you still aren’t sold on any one exercise or physical activity, give yourself permission to take three months, six months, or whatever time frame you prefer to “test drive” your exercise options. Take advantage of a gym’s 30-day free trial, sign up for a three month spinning class, volunteer to walk your neighbors dog for a week or come up with your own adventure. Have fun with it and just keep moving forward.

Here is a summary of the posts from this week’s discussion (click on underlined words to read that post):

-An overview of how to have peace with Exercise.
-Debunking the Marathon Myth.
-Ways to get active using Traditional Exercise.
-Ways to get active using Non-Traditional Exercise.
-Challenging yourself to take the exercise Peace Dare.
-Other Alternatives for Exercise.

On Day 19, we had you rate your level #peace in regards to exercising. After discussing this week, we want you to rate your current level #peace again.

Posse Discussion:

In regards to exercise, what was your level #peace on Day 19 ? What is it today? Has your number increased or decreased? Why?

Join us tomorrow as we dive into fighting the FUNK!

DAY 24- Other Alternatives to Exercise

January 24, 2015January 24, 2015 | Robynn Coates

Looking to experiment with different types of exercise? Check out the following ways to stay active (click on each for more information):

Zumba

Jazzercize

Start a Walking Group

Crossfit

Spinning

Insanity

Or Come up with Your Own!

Posse Discussion: What type of physical activity, traditional or non-traditional, will keep you in the game – maybe even something you would be perfectly happy to do for the rest of your life?

DAY 23- Peace Dare: Exercise

January 23, 2015January 23, 2015 | Robynn Coates

The Peace Dare for today…

Want more ideas on ways to find exercise that gives you peace? Read Marathon Myth, Lara’s Strategies, and Robynn’s Strategies.

Posse Discussion: Do the Peace Dare above and share with your group the dare you plan to do.

Warmly,

DAY 22- Traditional Exercise

January 22, 2015January 22, 2015 | Robynn Coates

When it comes to exercise, I prefer the traditional kind. Working out is actually enjoyable to me. That doesn’t mean that I always want to do it, but for the most part it is something I look forward to. I think that may be because of the good memories attached to it.

When I was in high school I loved sports – the camaraderie, working towards a similar goal, the fun times a team experiences–it hooked me.

But exercising with my teammates was not the only form of exercise I got. During the summers I ran down country roads with my dog as I experienced the smell of fresh cut hay, beautiful sunrises, and the peaceful and quiet country sounds of birds chirping. It was addictive and as a result, I’m still running.

My affinity towards exercise may be just a part of who I am, but I really think the biggest reason I like exercise is because, early on, it was associated with fun, friends, peace, and enjoyment.

Are you looking for a physical activity that will keep you in the game? How you can you find a physical activity that includes elements that will hook you? It may take thinking outside the box, but when you can find something you love to do, you may not even think of it as exercise. As the saying goes, “It’s not work if you love to do it.”

All the best as you find the perfect fit!

P.S. Just thought I would share what my “traditional” exercise looks like lately: For me, variety is the name of the game. Especially in the winter. That is when I mix it up with whatever I feel like doing at the time: Insanity DVD workouts, walking or running on the treadmill, 21-Day Fix DVD’s, or Pilates. Because I don’t necessarily love exercising inside, I always multitask by listening/watching a motivational talk or I do the exercises with a friend. In the spring, summer, and fall I love exercising outside, enjoying the sights, sounds, and smells of these seasons. My exercise of choice during these seasons is running or walking. 🙂

Posse Discussion:

Part 1: If you have not found an exercise that you love, what are some steps you can take to find the perfect fit?

Part 2: What level #peace does traditional exercise give you? (Use the Peace Chart below)

DAY 21- Non-Traditional Exercise

January 21, 2015January 22, 2015 | Robynn Coates

When you hear the word workout or exercise what comes to mind? I imagine most people would respond by saying, “running, going to the gym, playing a sport, or training for a marathon.” Believe it or not, none of those things sound appealing to me, at least at this time in my life. So how am I supposed to burn calories if I’m not willing to take part in these conventional ways of exercise?

My typical day is filled with chasing kids, changing diapers, picking up the house, and running my home business. In addition to those tasks, my favorite hobby is decorating and constantly changing the interior of our home. Call me crazy, but most weeks include me rearranging furniture in a room (by myself), starting a new project such as tearing out flooring, hanging trim, or painting, and fixing broken appliances or furniture around the house. Doing that type of work really fuels me. I love it.

For years I thought this type of activity didn’t count as exercise because it wasn’t the “traditional” way to burn calories. But now I know if it gets me off the couch and excited about doing something, then it absolutely counts. Sure, I’m not going to get the same results I would going to the gym and targeting a specific area of my body, but my main goal is to get active, break a little sweat, and burn some calories.

What sealed the deal for me was when Robynn got me a Fitbit after I had my 3rd child. I began wearing that every day and I learned that, by doing stuff around the house, I could get 5 miles of walking in. Isn’t that crazy?! In order to reach this daily goal I needed to be on my feet a lot of the day–so I purposely made extra trips putting clothes away while doing laundry or taking the long way around to go get something–but it was worth it because I was getting my steps in without really thinking about it. And I didn’t dread it!

The point is, you don’t have to limit yourself to traditional exercise in order to burn calories and walk several miles. Here is a list of a few more non-traditional ways to exercise:

Walking: My sister lost ten pounds by walking in her living room. Yes, that’s right, just walking in place in front of the television!
Timed Test: Growing up, I absolutely hated timed tests in school. Now that I am older, I’ve found a timed test that I benefit from and somewhat enjoy. After putting my tennis shoes on—to get myself moving quickly around the house—I time myself when needing to complete tasks. I know I can clean off the kitchen counters and unload/reload the dishwasher in four minutes and fifty-four seconds! If I am dreading going through the junk piles of mail and randomness, I set the timer for five minutes and see if I can get through everything before the timer buzzes. Sometimes I even ask my kids to challenge me on tasks for moral support and accountability to finish. They hold the timer and give me the countdown. I literally run through the house in order to beat the clock. If I don’t finish it in time, I set the timer again. This not only gets my heart rate up but it helps me be more efficient with my time.
Phone Time: I don’t enjoy walking on the treadmill but I learned that if I call someone and talk when I am on it, I can easily get 2 miles of walking in without really realizing it. I wear an earpiece for my phone, so I don’t have to hold it up to my ear, and I chat away as a walk. Is there someone that you call every day that you could do this with? If, for instance, you call a family member and you usually visit for 20 minutes a day, could you walk around the house or on a treadmill while you do this? Many times we eat while we are on the phone or we sit down. I know eating is a waste of calories for me because I can’t truly enjoy the food since I am distracted by talking on the phone. Now that I have replaced my phone time by walking, it is a win-win.

Posse Discussion:

Part 1: What are some ways you can get 5-10 minutes of non-traditional exercise in your day? i.e. Timing yourself as you clean to get your heart-rate up, create an obstacle course for your kids that you participate in, volunteering to walk you neighbor’s dog.

Part 2: What level #peace does non-traditional exercise give you? (Use the Peace Chart below)

Click Here for Day 22!

DAY 20- The Marathon Myth

January 20, 2015January 22, 2015 | Robynn Coates

Being a runner, one of my goals was to run a marathon. It was one of those things on my bucket-list – or what Lara and I call our Live-It List.

And although I wanted to run a marathon for the purpose of accomplishing a worthwhile and challenging goal, I must confess I also had ulterior motives.

To lose weight.

I was convinced that a marathon would solve all of my weight issues. So off I went following a training schedule to a T. I was committed and focused. I would run a marathon and be set free from my weight problems for life!

Wow, was I misguided. On marathon day, my weight was actually up nine pounds from what it had been just weeks before. I didn’t fare much better the second time around either. Two weeks after the marathon I had gained all my pre-marathon weight and more. *sigh*

What a valuable lesson. As awesome as marathons are, they (and all other workout programs) are not the magic bullet for my weight issues. I had to get to the heart of the matter and deal with the reason I struggled with my weight and food in the first place. It wasn’t because I wasn’t working out enough, it was because I had an unhealthy relationship with food.

Until I dealt with that issue, my weight issue would continue to be lurking in the shadows.

Now, I’m not telling you exercise isn’t important because it is for so many reasons – it helps you live longer, strengthens your heart and lungs, makes you feel better, improves your confidence, improves your brain, helps you look better. . . Need I say more? So if you are not exercising, please consider finding some physical activity that you love to do and then do it regularly.

But don’t expect it to do something it was never designed to do – fix your food issues. That, my friend is up to you. 😉

Posse Discussion:

Have you ever signed up for a workout program in hopes it would be the magic bullet? Share your answer with your posse.

Click Here for Day 21!

DAY 19- Week of Exercise

January 19, 2015January 20, 2015 | Robynn Coates

This week we are talking about exercise! And just as there are foods that fall into the Love-It or Leave-It category, so too are there physical activities that fall into these categories. It is now time to find out what type of physical activity will best fit you and your lifestyle. Of course, our first step is: Know yourself to improve yourself.

So with that, let’s answer the following questions:

What are your favorite physical activities?
What are your least favorite physical activities?
What are your hobbies that involve physical movement? Could you turn it into exercise?
What is your physical condition? Have you had a physical? Do you have physical limitations?
What exercise do you enjoy enough that you could do it for life?
What are some examples of exercise you would like to explore?
When would be the best time (or times – don’t discount 5 minutes here, and 10 minutes there) for you to exercise?
Do you prefer a “tight” workout routine, “loose” workout routine, or something in-between?
Do you prefer a workout that is led by someone else or do you prefer coming up with your own workout?
Do you prefer to workout alone or with others?
What time of the day do you prefer to workout?
Where do you prefer to workout? (i.e. in my home, at the gym, at the beach)
Who is someone you would like to workout with and can ask?
What exercises will keep you in the game?
What people will keep you in the game?
When throughout the day can you get what we call Power 5’s, 10’s, and 15’s? These are times throughout the day when you can catch 5 minutes of exercise here, 10 minutes there, and 15 somewhere else. It could be taking the steps instead of the elevator, walking as you talk to a colleague, or using your break time/lunch to get a quick dose of physical activity. If you use the resources you have (in this case time and opportunities throughout your day) you may be able to get in a 30 minute workout within your work day just by taking advantage of your Power 5’s, 10’s, and 15’s!

After you have answered the above questions, pick one physical activity or exercise that you either are doing or would like to do and then try it on for size. Give it a fair shake and then evaluate and determine if you want to continue or try something else. If you already know what exercise is the best for you then go with it. Just make sure you find something that will keep you in the game and something that gives you peace.

Posse Discussion:

1: What one activity are you going to try?
2: What is your current level #peace in regards exercise? (Record date and # in your notebook)

Click Here for Day 20!